Sunday - 270414
Strength: Weighted Pullups 5-5-5-5-5
Metcon: AMRAP in 15min of: 8 HSPU 12 Burpees 16 Kettlebell Swings (32/16)
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Monday 240826
CrossFit W.O.D Strength: Pendlay Row 5x5 Metcon: 20:00 Min EMOM: 1.)2 DB Box Step Overs #2x22.5/15kg 2.) HRPU 3.) 2DB Front Squats 4.)Sit Ups 5.) Rest CrossFit Endurance 8 Rounds For Time: 400m Run 10 Plate GTOH #15/10kg 10 Plate OH Lunges
Sunday 230826
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot
Saturday 220826
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks
Friday 210826
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part